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Use your body weight

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Information on the latest research and studies, better-health tips, and advice for children's and seniors' health from GateHouse News Service. Know what the \x34study of the week\x34 means for your health and that of your family, and get plenty of
...

Information on the latest research and studies, better-health tips, and advice for children's and seniors' health from GateHouse News Service. Know what the \x34study of the week\x34 means for your health and that of your family, and get plenty of fodder to ask your doctor about.

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The weekend getaway and summer camp commutes might be flipping your personal schedule upside-down, but bodyweight training can help you work in some exercise no matter what your summertime schedule throws at you.

Sept. 2, 2013
12:01 a.m.

Tip of the Week

Summer is in full swing, packed with vacations, backyard barbeques and community pool time.

The weekend getaway and summer camp commutes might be flipping your personal schedule upside-down, but bodyweight training can help you work in some exercise no matter what your summertime schedule throws at you. In fact, your own body weight can be the best resistance tool you have.

Total body strengthening can be done almost any time, anywhere. So up your strength with these exercises:

Step-ups: Find a bench, a step, or if you are a beginner, a phone book will suffice and step up, step down, up, down squeezing your glutes and engaging your quads.

Mountain Climbers: Start in the plank position and slowly bring your right knee toward your chest, then your left. As you gain stability, move your knees in and out faster for some quick cardio burn.

Push-ups: Get down on the floor or use the wall for a beginner option. Keep your abs contracted and your back straight. You can start on your knees and graduate up to full push-ups as you practice.

Tricep Dips: Start by sitting, your knees bent and arms braced behind you with fingers pointed toward your back. Then, push up into the crab position. Use your triceps to dip up and down, keeping your body stable and using only your arms.

Leg-ups: Get down on all fours and lift your leg behind you. Squeeze your glutes as you lower and lift for maximum benefits. Make sure to do with both legs.

Full Body Roll-ups: Lie flat on your back with your arms extended overhead. Slowly roll up into a “C” curve reaching for your toes. Inhale and exhale as you uncurl your body one vertebra at a time back into the floor.